Now there is no longer an excuse: Anyone can do eight minutes a day for a workout. With this interval training, a mix of endurance and strength exercises, you will also be fit for spring at home.
A wall, an armchair and possibly a mat - that's all you need for the speed workout. Whole eight minutes for twelve exercises are enough to get fit - provided you train daily. How it works? Very simple: with the fixed exercise sequence shown here. Simply repeat each position for half a minute as often as possible, then there is a ten second break.
By the way, the order is extremely important. Because with the mix of endurance and strength exercises, muscle parts come into play alternately. Stressed areas are allowed to briefly "breathe" in the next position.
Tip: Turn on the stopwatch on your mobile phone and put it down so that you can see it well! Here we go!
1
Jumping jack:
Warm-up. To warm up, the jumping jack is done for half a minute: To do this, stand up straight and put your arms close to your body. Then jump into the tackle and at the same time clap your hands over your head and jump back again. Is also good for coordination.
Wall seat:
Legs. Lean your back against a wall and bend your knees until your thighs and lower legs form a right angle. To intensify the exercise, do not support your arms on your knees, but rather cross or stretch them out in front of your chest.
Pushup:
Upper body. Get on the ground! When doing the push-ups, it is important to go down as far as possible in the front. If you find it difficult to do the exercise, you can initially support yourself on your knees.
Sit-ups:
Abdominal muscles. Lie on your back, bend your legs, the soles of your feet stand on the floor. Extend your arms or put them gently behind your head, tense your abdominal muscles and raise and lower your upper body. Important: Do not rest your back on the floor during the exercise.
Step-ups:
Po. Get up and down on an armchair (or stairs) as fast as you can. Start with your left and right leg alternately. Make sure that the armchair cannot slip.
Squats:
Thigh. Stand up straight, stretch out your arms, bend your knees and then back up again. Even if the exercise has to be done quickly, always make sure you have good body tension.
Triceps Dips:
Poor. Halftime! Half of the exercises are now done - continue with wrong push-ups. Put your arms on the seat and bend your legs slightly. Now alternately bend and straighten your arms.
Planking:
Stable body. Lie on your stomach, support yourself on your elbows in front and on your toes at the back. If you alternately lift one arm and one leg off the floor, the exercise becomes more intense.
Fast kicks:
Condition. Now it's back to standing: In this exercise, you run very quickly on the spot. It is important that the knees are raised as high as possible. The arms swing with it.
Curtsey:
Balance. From a standing position, step forward with your left leg and bend your knees. Back to standing. Alternate legs and repeat as often as possible.
Side support:
Rotation. Starting position as with the push-ups, while pressing up, release your right arm from the floor and turn towards the ceiling. The body goes with the movement. The other side is on the next support.
Side plank:
Body tension. In the side position, support your elbows and lift your body up. Now raise your upper leg to shoulder height as often as possible. Change sides after 15 seconds.
